Learn How to Build Muscle

Bodybuilding Chest Workout

A bodybuilding chest workout can often be the hardest workout to design because of all the different exercises. For most bodybuilders, a solid chest can make all the difference in a competition.

This is why learning what exercises to include in your routine and how to set up a chest building routine is important. So forget all the confusing information you’ve heard - stick with these simple exercises and watch your chest grow!

To understand how to build your chest, you first need to learn the anatomy of the area. Your chest area is made up of two muscles - the pectoralis major and the pectoralis minor. As the name suggests, the pectoralis major is the largest muscle of the chest and is responsible for four actions: flexion of the humerus, adduction of the humerus, rotation of the humerus medially, and helps you breathe in deeply.

Your pectoralis minor is a small muscle that sits underneath the pectoralis major. It is a small, triangular muscle responsible for depressing the shoulder and bringing the scapula inferior and medially. Knowing what your pectorals do will help you target them during your training.

Your focus during a chest workout should be to lift as much weight as possible and hit all areas of your chest. This will encourage hypertrophy and well proportioned pectoral muscles. There are four main exercises you should perform for your chest - incline/decline/flat bench press, cable crossovers, flys and pushups. These exercises will build muscle mass and definition - the perfect combination for bodybuilding.

One of the biggest mistakes that people make is trying to bench press with a lot of sets and reps. It is a little known piece of information that you will actually improve your strength and mass faster if you lower your sets and reps while keeping the weight high.

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Of course, there are many different different styles of training and many variations for each chest exercise, but many people believe that unless you have hit a plateau you should keep it simple. Instead of messing around with chains, drop sets, forced reps, bands, or boards, stick with a simple exercise and increase your weight every session.

The bench press will hit every area of your chest (upper, lower, inner, outer), as long as your perform incline, decline, and flat bench presses. For a bodybuilding style workout, start with 5 sets of 5 reps on the compound exercises of your choice (bench press, pullups) and then finished with the two isolation exercises (crossovers and flys). Working the muscle with a heavy weight and then finishing with an exercises that really targets the chest will help tear muscle fibers and really exhaust the muscle.

Try this sample bodybuilding chest workout:

Warm Up: 5-10 minutes treadmill/bike
Arm stretches
Arm circles with 5lb weight

Flat Barbell Bench Press: 5 x 5
Incline Dumbbell Press: 5 x 5
Wide Stance Pushups: 3 x 8
Decline Barbell Bench Press: 3 x 5
Cable Crossovers: 3 x 5
Dumbbell Flys: 3 x 5

Follow these simple tips and killer workout and you’ll have a huge, ripped chest that every bodybuilder will be jealous of!

critical bench

critical bench

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